Eating Less Red and Processed Meat Could Lower Diabetes Risk, Study Finds

Imagine reducing your risk of type 2 diabetes just by changing what you eat for dinner. A recent study from the U.K. suggests that even two slices of ham a day could significantly raise the risk of type 2 diabetes. Researchers found strong connections between processed and red meat and diabetes risk. But don’t worry — making some smart swaps can help protect your health without sacrificing flavor. Here’s what to know about the study and how to limit red and processed meat for better health.  

Findings from the study about processed meat and its connection to diabetes

The study, led by the University of Cambridge and published in The Lancet Diabetes & Endocrinology on August 20, involved nearly 2 million people worldwide. It analyzed data from 31 study groups across 20 countries with the help of InterConnect, an EU-funded diabetes project. The InterConnect data allowed the team to better examine individual participants, focusing on factors like “lifestyle or health behaviors.” 

“Our research provides the most comprehensive evidence to date of an association between eating processed meat and unprocessed red meat and a higher future risk of type 2 diabetes,” said Professor Nita Forouhi of the Medical Research Council (MRC) Epidemiology Unit at the University of Cambridge and a senior author on the paper.   

The researchers found that consuming just 50 grams of processed meat daily — equivalent to two slices of ham — saw a 15 percent higher risk of developing type 2 diabetes within the next decade. Similarly, eating 100 grams of unprocessed red meat daily, roughly the size of a small steak, was linked to a 10 percent higher risk. 

Even habitual consumption of 100 grams of poultry per day, including chicken, duck and turkey, was associated with an 8 percent higher risk. However, Forouhi noted that “the link remains uncertain and needs to be investigated further.”  

How to safely eat red and processed meat 

According to Forouhi, the study “supports recommendations to limit the consumption of processed meat and unprocessed red meat to reduce type 2 diabetes cases in the population.”  

But if you’re not ready to give up red and processed meat entirely, it’s important to know which types are safer to consume and how much to eat in order to prevent or delay type 2 diabetes. The American Institute for Cancer Research recommends limiting red meat consumption to a maximum of three portions a week, or 12-18 oz (cooked). You should eat as little, if any, processed meat as possible.  

Baking or steaming lean cuts of red meat, such as sirloin or tenderloin, are better choices compared to fattier cuts. If you want to enjoy processed meat occassionally, choosing options that are uncured or nitrate-free may reduce some of the health risks.  

Healthier alternatives to eat instead

So, what should you put on your plate instead of a juicy steak or deli sandwich? The good news is that there are plenty of delicious and healthy alternatives. By making simple dietary changes, you can take significant steps toward protecting your health and reducing your risk of diabetes. 

The study did show a weaker association between poultry and diabetes, suggesting it might be a safer bet compared to red or processed meats. This is especially true when cooked using healthier methods like grilling or roasting instead of deep-fried.  

Fish, especially fatty fish like salmon and mackerel, is another excellent choice, rich in omega-3 fatty acids that are beneficial for heart health. Plant-based proteins, such as beans, lentils and tofu, offer a satisfying and nutritious alternative to meat, packed with fiber and essential nutrients. 

Like all nutritional decisions, you should consider your family history, any occurance of heart disease or increased blood sugar levels, history of insulin resistance and more risk factors to determine how to best delay or prevent type 2 diabetes. 

More ways to reduce the risk of diabetes: 

New Soup and Shake Diet is Good For Weight Loss and Curbing Diabetes, Experts Say 

Study Shows Irregular Sleep Raises Diabetes Risk: What You Need To Know 

Reverse Prediabetes Without Depriving Yourself? Yes! Experts Share Their Best Tips 

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.